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Provolone vs. Spätzle — In-Depth Nutrition Comparison

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A recap on differences between provolone and spätzle

  • Provolone has more calcium, phosphorus, vitamin B12, zinc, vitamin B2, and vitamin A; however, spätzle is higher in selenium.
  • Provolone covers your daily saturated fat needs 83% more than spätzle.
  • Spätzle contains 63 times less calcium than provolone. Provolone contains 756mg of calcium, while spätzle contains 12mg.
  • Spätzle has less saturated fat.

Food varieties used in this article are Cheese, provolone and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Provolone vs Spätzle infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +6200%
Contains more PotassiumPotassium +263.2%
Contains more ZincZinc +396.9%
Contains more PhosphorusPhosphorus +552.6%
Contains more IronIron +15.4%
Contains more CopperCopper +276.9%
Contains less SodiumSodium -81.2%
Contains more ManganeseManganese +3050%
Contains more SeleniumSelenium +64.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin AVitamin A +3833.3%
Contains more Vitamin EVitamin E +35.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1505%
Contains more Vitamin B5Vitamin B5 +81%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin B12Vitamin B12 +1522.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.9%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B3Vitamin B3 +156.4%
Contains more CholineCholine +66.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more ProteinProtein +463.4%
Contains more FatsFats +1186%
Contains more OtherOther +842%
Contains more CarbsCarbs +1075.7%
Contains more WaterWater +65.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains more Mono. FatMonounsaturated fat +1172.5%
Contains more Poly. FatPolyunsaturated fat +39.3%
Contains less Sat. FatSaturated fat -97.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Provolone Spätzle
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Provolone Spätzle DV% diff.
Saturated fat 17.078g 0.419g 76%
Calcium 756mg 12mg 74%
Phosphorus 496mg 76mg 60%
Vitamin B12 1.46µg 0.09µg 57%
Protein 25.58g 4.54g 42%
Fats 26.62g 2.07g 38%
Sodium 876mg 165mg 31%
Vitamin A 236µg 6µg 26%
Vitamin B2 0.321mg 0.02mg 23%
Zinc 3.23mg 0.65mg 23%
Monounsaturated fat 7.393g 0.581g 17%
Selenium 14.5µg 23.9µg 17%
Cholesterol 69mg 29mg 13%
Manganese 0.01mg 0.315mg 13%
Calories 351kcal 138kcal 11%
Copper 0.026mg 0.098mg 8%
Carbs 2.14g 25.16g 8%
Fiber 0g 1.2g 5%
Vitamin B5 0.476mg 0.263mg 4%
Vitamin D 20IU 3%
Potassium 138mg 38mg 3%
Vitamin D 0.5µg 3%
Magnesium 28mg 21mg 2%
Vitamin K 2.2µg 0µg 2%
Choline 15.4mg 25.7mg 2%
Vitamin B3 0.156mg 0.4mg 2%
Vitamin B6 0.073mg 0.046mg 2%
Polyunsaturated fat 0.769g 0.552g 1%
Vitamin B1 0.019mg 0.03mg 1%
Folate 10µg 7µg 1%
Iron 0.52mg 0.6mg 1%
Net carbs 2.14g 23.96g N/A
Sugar 0.56g 0.4g N/A
Vitamin E 0.23mg 0.17mg 0%
Trans fat 0.029g N/A
Tryptophan 0.345mg 0.043mg 0%
Threonine 0.982mg 0.138mg 0%
Isoleucine 1.091mg 0.19mg 0%
Leucine 2.297mg 0.365mg 0%
Lysine 2.646mg 0.137mg 0%
Methionine 0.686mg 0.086mg 0%
Phenylalanine 1.287mg 0.24mg 0%
Valine 1.64mg 0.22mg 0%
Histidine 1.115mg 0.121mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone Spätzle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Provolone
6%
Spätzle
Minerals Daily Need Coverage Score
78%
Provolone
32%
Spätzle

Comparison summary

Which food is lower in Cholesterol?
Spätzle
Spätzle is lower in Cholesterol (difference - 40mg)
Which food is lower in Sugar?
Spätzle
Spätzle is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Spätzle
Spätzle contains less Sodium (difference - 711mg)
Which food is lower in Saturated fat?
Spätzle
Spätzle is lower in Saturated fat (difference - 16.659g)
Which food is lower in glycemic index?
Spätzle
Spätzle is lower in glycemic index (difference - 27)
Which food is cheaper?
Spätzle
Spätzle is cheaper (difference - $2.5)
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/nutrients
  2. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.